EZ Bar Shoulder Workout

Build capped delts and serious shoulder strength with this structured EZ bar and plate finisher circuit. This workout targets all three heads of the deltoids for a complete burn.

Instructions:

• Perform 3–4 sets of 8–12 reps per movement

• Rest 60–90 seconds between sets

• Choose a moderate weight that allows for full range of motion and control

Main Circuit (EZ Bar):

1. Standing Military Press
   Grip: Palms facing away
   Drive the bar overhead with full shoulder engagement, keeping your core tight.

2. Standing Military Press – Supinated Grip
   Grip: Palms facing toward you
   Targets front delts and adds unique activation to the movement pattern.

3. Standing Front Raise
   Grip: Palms facing up
   Raise the bar to eye level with strict control to fire up the anterior delts.

4. Incline Chest-Supported Front Raise
   Grip: Palms facing down
   Use a slight incline bench to isolate shoulders while minimizing momentum.

5. Incline Chest-Supported High Row
   Grip: Palms facing the bench
   Pull elbows high and wide, squeezing the upper back and rear delts.

Finisher (Plates Only):

6. Front Plate Raise
   Control the plate up to shoulder height, keeping arms extended and steady.

7. Overhead Plate Raise
   Press the plate overhead with arms extended to finish with a final deltoid burnout.

Pro Tips:

• Keep your movements slow and controlled—don’t swing the bar or plate.

• Engage your core and glutes throughout standing movements for stability.

• Adjust incline bench to 30–45° for supported movements.

• Swap plates for a single dumbbell if needed for variation.